Workout of the Day
A.
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

B.
Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest

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Jason Rahm
Jason Rahm
January 31, 2015 12:41 pm

XOS Activation
A.) each round was 2 strict pullups followed by 7 with thin blue band
B.) 53# for swings, 28/35 lopsided for rows. Rounds were 23, 25, 10/10; 22, 24, 10/10; 23, 24, 10/10
XOS Plyo

Brian
Brian
January 31, 2015 5:05 am

A. 26lb x 2 reps, 6 strict. 26lb x 2, 6 strict, 35lb x1, 4 strict, 35lb x 1, 4 strict
B. Row: 18 cal, 17, 15
Kettle bell (35lb): 26, 26, 25
Row (15lb): 31, 32, 32

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Michele Vieux
January 31, 2015 12:27 pm
Reply to  Brian

Allright, Brian!

Noah Timpano
Noah Timpano
January 30, 2015 10:23 pm

Weighted pull ups with 50lbs

2/10 2/9 2/10 1/10

Cal Row 26, 19, 19
KBS 24kg 38, 38, 31
RR. 35lbs 28, 28, 26

Total Reps: 253

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Michele Vieux
January 31, 2015 12:26 pm
Reply to  Noah Timpano

Great job, Noah!

Tracy
Tracy
January 30, 2015 7:48 pm

Yesterday’s workout:
A. Back squats 5@105#, 5@125#, 3@145#, 2@160#, 2@170#
Last two set @150×5 reps

B. This was very deceiving! Did a total of 2 rounds plus 10 ground to overhead rxd

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Michele Vieux
January 31, 2015 12:26 pm
Reply to  Tracy

Awesome, Tracy!

Aaron Lesher
Aaron Lesher
January 30, 2015 5:55 pm

A.
1) 35#x2/11
2) 50#x2/8
3) 50#x2/10
4) 50#x2/9
5) 50#x2/9

B. 205 reps @ 53# swings, 35# DBs for renegade rows

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Michele Vieux
January 31, 2015 12:26 pm
Reply to  Aaron Lesher

Nice, Aaron!

Andy M.
Andy M.
January 30, 2015 4:31 pm

A. All Wt PU 75#
2/15, 2/10, 1/10, 1/9
B. KBS 55#, RRows 20#
24-32-17 ea
22-27-17
21-28-17
Good week. Thanks Team Invictus.

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Michele Vieux
January 31, 2015 12:25 pm
Reply to  Andy M.

You’re welcome! Thanks for playing!

Mike
Mike
January 30, 2015 9:09 am

Warm up: COSymmetry activation and mobility 
A: 2@55lbs then x 20 strict,  2@70lbs then 15 strict, 1@80lbs (barely) then 15 strict, 1.5@70lbs then 12 strict
B1: 22cal/50/32
B2:21cal/41/21
B3:20ca/ 41/31
COSymmetry (Iron scap)
Felt really good today. Time from and to the row as a bit long since it was on the other side of the gym. 

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Michele Vieux
January 30, 2015 4:23 pm
Reply to  Mike

Nice, Mike.

Mike
Mike
January 30, 2015 8:39 pm
Reply to  Michele Vieux

Thanks! Great week of programming.

Greg
Greg
January 30, 2015 4:56 am

A. 44lb/53lb/44lb/44lb dbx1
10/9/8/8 max pull-ups – little lower than normal – think it probably has to do with me practicing muscle ups a lot lately – elbow tendinitis has been flaring up this week – I’m hurting!
B. Row: 22/20/21
KB (53lb): 22/20/18
RR (15lb – all I had access to): 30/36/40 counted single arm

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Michele Vieux
January 30, 2015 7:25 am
Reply to  Greg
Greg
Greg
January 30, 2015 4:29 pm
Reply to  Michele Vieux

Thanks Michelle! I’ve looked into these and think I may purchase. Any tips for the elbow issue with them?

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Michele Vieux
January 30, 2015 5:39 pm
Reply to  Greg

Do what is shown in the photos of the article. You have to wrap them TIGHT. So tight that you think it’s too tight. 🙂 Do push-ups and forcibly bend the elbow. You can also massage the problem area. You will only have them on a couple minutes. I recommend ordering the single, long band so you can cut it into 3 pieces. The others are to short for larger legs.

Greg
Greg
January 31, 2015 1:43 pm
Reply to  Michele Vieux

Thanks Michelle!

Mike
Mike
January 30, 2015 8:40 pm
Reply to  Greg

Mobility WOD has tons of stuff on using these. Great material over there. Plus K*Starr is entertaining in the videos.

Greg
Greg
January 31, 2015 1:43 pm
Reply to  Mike

Thanks Mike!